Cutting

A moderate deficit with high protein and lifting preserves muscle while driving steady fat loss.

Well established1 min read

Aim to lose 0.5-1.0% body weight/week with 1.6-2.2 g/kg Protein, a 300-600 kcal/day deficit, and steady lifting.

And how much do you eat?Snap your plate. Carve counts it and shows your gap.

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What is cutting?

Cutting is a planned calorie deficit to reduce body fat while preserving muscle. It relies on adequate protein, resistance training, and manageable deficit sizing to keep performance and adherence high.

How does it work?

Eating below maintenance forces the body to mobilize stored fat. Protein and lifting protect lean mass and strength. Moderate deficits maintain Sleep, training quality, and adherence better than aggressive cuts. Tracking trends prevents overreacting to daily weight noise.

Practical application

Estimate maintenance, subtract 300-600 kcal. Set protein 1.6-2.2 g/kg, fats ~0.6-0.9 g/kg, rest carbs to fuel Volume and Intensity. Use weekly weight averages and performance to adjust by 100-200 kcal if stalled 2+ weeks. Prioritize fiber (10-15 g/1,000 kcal), hydration, and meal timing that tames hunger. Keep steps consistent to avoid hidden activity drops.

Deficit size300-600 kcal/day for 0.5-1.0%/week loss.
Muscle retentionLift 2-4x/week; hold 1.6-2.2 g/kg protein.
Hunger controlUse fiber, hydration, and stable meal timing.

Common mistakes

Cutting too hard, tanking performance and recovery.
Slashing carbs so low that training quality dives.
Reacting to single weigh-ins instead of weekly trends.